As we continue our training for the ride of the Cabot Trail we have some firsts to report.
Food (and drink!)
Part of our ‘pitch' during the information session included an insistence that this wouldn't be all hard work – that there would be social events throughout our training, both after rides and as stand-alone events. We also stressed that this was the participants' project, not ours. In other words, we wouldn't be responsible for the organization of anything beyond the training opportunities. A week ago we had our first social event – a potluck dinner in a home – and I didn't have to do anything but show up.
12 people attended of the 20 or so who now seem committed. Most were strangers to one another except for name and face recognition from classes. I was astounded by how easily they connected and even more amazed by the discussions that they initiated – principally about fear. Everyone shared, without prodding, their reservations about the trip. Some were deeply personal stories and several involved the lack of support they felt at home.
As an outgrowth of the discussions at the dinner, four of us have met to discuss ways to capture this information now and at several points during the training process. We all feel strongly that there's merit in recording the change we know will occur in both the participants and their support systems. We are actively pursuing radio and video documentary options and are committed, in any event, to a text-based record of our experiences. In addition, one participant is the editor of a local lifestyle magazine http://www.saltscapes.com/and a freelance writer. She is pitching the story to national publications with wide readership.
Data, data, data
March 31 brought the first pile of training logs to my desk. I am having people use the simple session RPE system which Carl Foster outlined in one of his presentations at the ICI/PRO conference. The logs were very complete which I think speaks to the ease of use and common sense nature of the system.
I was able to turn around the logs by the following day and handed out lovely colored charts and a page of notes to each person. They, in turn, were able to address the group on the impact of keeping a log. I predict that their observations along with the pretty pictures and personal comments will inspire more people to collect their own data.
New bikes, first rides
There are several new bikes in the group and all of the new owners have braved the iffy spring weather for their first rides of the year. I am delighted by their enthusiasm but truly impressed by the fact that they all used their heart rate monitors outside.
Drier weather and warming temperatures mean that we will do our first group trail ride in two weeks. That's a few weeks earlier than I had scheduled and it is possible not only because of good riding conditions but because people will be physically and mentally ready for the challenges I have planned. I'll send a report after we have done a few rides and skill clinics.
The powerBIKE™, the world’s first stationary bike with mechanical vibration technology, stimulates active involvement of all the primary cycling muscles, including hamstrings, glutes and quadriceps, while also improving circulation. It’s also great for cardio exercise, to aid weight loss. Your strength and power will improve, your endurance will increase and your times will decrease. It doesn’t get any better than that.For more information, visit www.powerbike.com.
I know that Power Plates are becoming a popular tool for Personal Trainers to use with their clients. And I've been told people are seeing results… once I learn more about this I will report in. In the mean time you can watch this video featuring a Professional cyclist Robert Gesink with the Rabobank team training on the PowerBike.
Randy Erwin promoting MS150 participation at our club
I'm not sure about where you live [wlm_firstname], but we are having a glorious spring here in Minneapolis… and suffering the consequences 🙁
Last Sunday, of my typical 40 indoor participants, 25 or so decided they would rather enjoy the sunshine and ride outside. I can't say I blame them and I was actually a bit jealous being stuck inside. Based on how nice it is supposed to be the rest of the week, I'm guessing that this coming Sunday will be more of the same.
So what to do?
Might I suggest finding a way to keep connected with them, outside?
As a followup to Christine Nielsen's two excellent posts about planning and training to ride the 183 mile Cabot Trail, I thought I should share how we have created a team to participate in a local MS150 ride.
Did I say “we have created”? I should have said “he has created”
He; as in Randy Erwin, a good friend of Amy and mine who's also our MS150 team captain!
Amy and I first met Randy as a rider in our class a bunch of years ago. The cycling bug bit Randy quite late in life and now his passion for indoor and outdoor cycling knows no bounds.
Sensing Randy's excitement for riding outdoors, Amy had originally invited Randy to join our earlier MS150 team The Psycholers and he was hooked! Fast forward a few years and chronic knee problems forced the original captain to quit and dissolve the team.
Enter Randy – he was having too much fun every year not to jump in as the new team captain. But Randy wasn't content to just continue this as things were, he (if you knew him you would understand this part) wanted bigger = we needed a sponsor. And Randy found us one in the form of a local bike shop FreeWheel Bikes.
The actual sponsorship was a bit unique; FreeWheel provided a Chef for the weekend, his assistant, and most importantly transportation of our bikes from Minneapolis to Duluth where the ride begins. In exchange for their sponsorship FreeWheel was on display all weekend in the form of a very fast (and long) paceline lead by your's truly, my very strong Tandem Stoker Amy and Randy tucked tightly behind – with another 40 or so close person friends making up the rest of the train.
Bigger for Randy is a fluid thing. What was cool and impressive last year became so 2011 this year. Bigger this year equals starting an official Life Time Fitness MS150 team. His goal (bigger is better) is to have the largest team on the ride this year, which will need to be over 250 riders. I'll keep you updated.
Keeping connected with your class this summer doesn't necessarily mean it will only come as a result from your efforts. You're class has a few Randy's. Next class pick up your head and ask who would be willing to help you put a team together.
Hate isn't the proper word… detest is a better way to describe my feelings toward my first Monday 5:45 am class after the Daylight Savings switch. Nothing more, just wanted to express that.
In October I wrote about our plans to take participants from my classes to the 183 mile Cabot Trail for the ride of their lives. Link to Map My Ride Profile. In the new year that adventure was dubbed Take the Trail and we began serious planning.
My riding partner is by profession a Pilates instructor and personal trainer who is fascinated by balance and stabilization. Between us we developed a plan for indoor training which includes both cycling classes and strength and stretching sessions. Some of the work must be done by participants during the week but we all get together for an extended ride and other activities on Sunday mornings. When the trails and roads permit we will move our Sunday activities outside for longer and longer rides.
Each participant has received training goals in terms of hours of activity, both on and off-bike for March and April. They have also received a handout/lecture on training load and a simple log sheet. I am already hearing chatter about how people are using the logs. At the end of this month I will collect the logs and create some summary graphics as well as create a graph of weekly loads for each participant. We’ll use those individual data to help each person set goals for increases in training load.
All but a couple of the participants are regulars in my classes so they have been part of the periodized program which began in January. We do regular threshold tests and we will repeat those (and incorporate the new people) every eight weeks so they will have that additional data point to track their progress.
The owner of a really good local bike shop hosted a private session for riders who might not yet own a bike or want to upgrade. It was a fantastic two hour presentation which was all information, no sales pitch. Even if people eventually buy from another shop they will be armed with sufficient knowledge to identify the best bike for them, the most suitable components and add-ons and know if they are being fit properly.
We have been clear from the outset that this is the group’s endeavor, not ours. To that end we already have volunteers to book lodging, identify long-term parking and investigate van rentals. We have also created a schedule of ride captains for our outdoor rides. And best of all – we have a volunteer to host our first social event later this month.
How many people are involved? We have 15 training with us right now and there are many people around the periphery who might join us. I am most excited by the fact that three teen-age girls (and one dad) are considering doing the Trail to fulfill requirements for the gold level of the Duke of Edinburgh awards http://www.dukeofed.org/about-the-award. Two of the girls and the dad have been active in my classes so this is not a stretch.
I am excited about the ripple effects this activity will have in our small community in terms of promoting physical activity and encouraging individuals to set and achieve personal goals. I’ll send another update and some photos once we get outside.
Note from John: Christine included a sample of the presentation she uses to explain the trip and training plans.
